Seniors Center - A-Z Index

Exercise, lifestyle, and your bones

Osteoporosis
is a disease that causes bones to become brittle and more likely to fracture (break). With osteoporosis, the bones lose density. Bone density is the amount of bone tissue in your bones.

Exercise plays a key role in preserving bone density as you age.

Alternative names

Osteoporosis - exercise; Low bone density - exercise

Why exercise?

Make exercise a regular part of your life. It helps keep your bones strong and lower your risk of osteoporosis and fractures as you get older.

Before you begin an exercise program, talk with your doctor if:

You are older

You have not been active for a while

You have diabetes, heart disease, lung disease, or any other health condition

How much and what type of exercise?

To build up bone density, the exercise must make your muscles pull on your bones. These are called weight-bearing exercises. Some of them are:

Brisk walks, jogging, playing tennis, dancing, or other weight-bearing activities such as aerobics and other sports

Careful weight training, using weight machines or free weights

Weight bearing exercises also:

Increase bone density even in young people

Help preserve bone density in women who are approaching menopause

To protect your bones, do weight bearing exercises 3 or more days a week for a total of over 90 minutes a week.

If you are older, do not do high-impact aerobics, such as step aerobics. This type of exercise may increase your risk of fractures.

Low-impact exercises, like yoga and tai chi, do not help bone density very much. But they can improve your balance and lower your risk of falling and breaking a bone. And, even though they are good for your heart, swimming and biking do not increase bone density.

Other lifestyle changes to help your bones

If you smoke, quit. Also limit how much alcohol you drink. Too much alcohol can damage your bones and raise your risk of falling and breaking a bone.

If you do not get enough calcium, or if your body does not absorb enough calcium from the foods you eat, your body may not make enough new bone. Talk with your health care provider about calcium and your bones
.

Vitamin D helps your body absorb enough calcium.

Ask your health care provider if you should take a vitamin D supplement.

You may need more vitamin D during the winter or if you need to avoid sun exposure to prevent skin cancer.

Ask your health care provider about how much sun is safe for you.

References

National Osteoporosis Foundation. 2014 Clinician's Guide to Prevention and Treatment of Osteoporosis. April 1, 2014. http://nof.org/files/nof/public/content/file/2791/upload/919.pdf. Accessed on May 15, 2014.

For help in finding a doctor or health service that suits your needs, call the UPMC Referral Service at 412-647-UPMC (8762) or 1-800-533-UPMC (8762). Select option 1.

UPMC is an equal opportunity employer. UPMC policy prohibits discrimination or harassment on the basis of race, color, religion, ancestry, national origin, age, sex, genetics, sexual orientation, gender identity, marital status, familial status, disability, veteran status, or any other legally protected group status. Further, UPMC will continue to support and promote equal employment opportunity, human dignity, and racial, ethnic, and cultural diversity. This policy applies to admissions, employment, and access to and treatment in UPMC programs and activities. This commitment is made by UPMC in accordance with federal, state, and/or local laws and regulations.

Medical information made available on UPMC.com is not intended to be used as a substitute for professional medical advice, diagnosis, or treatment. You should not rely entirely on this information for your health care needs. Ask your own doctor or health care provider any specific medical questions that you have. Further, UPMC.com is not a tool to be used in the case of an emergency. If an emergency arises, you should seek appropriate emergency medical services.

For UPMC Mercy Patients: As a Catholic hospital, UPMC Mercy abides by the Ethical and Religious Directives for Catholic Health Care Services, as determined by the United States Conference of Catholic Bishops. As such, UPMC Mercy neither endorses nor provides medical practices and/or procedures that contradict the moral teachings of the Roman Catholic Church.